Strength: 5 Sets of: Push-Press + Push-Jerk + Split Jerk + Split Jerk (Pause in receiving position of last split jerk for 2 seconds before recovering) Rest 2 minutes between sets Conditioning: AMRAP 14: 100 Strict Press (45/35#) 80 Bent-Over BB Rows (45/35#) 40 Hang Power Clean and Push-Press (45/35#) Whenever you break up the...Read More

Strength: 3 Sets – with light/warm-up loads, of: Double KB Stagger Legged Dead-lift x 20 reps (10 with each leg forward) Glute-bridge w/ 1 second hold at top x 12 reps Rest as needed Conditioning: Every 5 for 30 (6 sets) of: 400m Run 8 Dead-lifts (315/225) (Fx: 225/155) 12 C2B Pull-ups (Fx = Pull-ups)...Read More

Gymnastics Strength: Ring Muscle-up development 20 Minutes skill/technique practice: Muscle up technique progressions (if athlete has requesite strength of 5 strict pull-ups and ring dips) OR Accumulate 40 reps of the following: Strict Pull-ups Rest as needed Strict Ring Dips Rest as needed Advanced Athletes: For Max Reps (18 minutes): 3 Sets of: :90 on...Read More

Core Blast with Shauna at 6:45pm!!! Free Beginner CrossFit Class at 6:30PM. Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer!! Having pain/tightness?!? Chiropractors from Arlington Pain and Rehab will be offering free chiropractic treatment on the dates listed below from 5-6:30pm. First come, first served basis for...Read More

Overview of Week: Monday: Bench Press Tuesday: Front Squat Wednesday: Muscle Ups Thursday: Posterior Chain Accessory and Triplet Intervals Friday: Overhead Complex Saturday: Hero Wod “Manion” Sunday: Rope Climbs, Dubs and Box Jumps Strength: 4 Super-Sets of: Bench Press x 10 reps (A @~70%) Strict Pull-ups x 8-12 reps (Rx+ = L-Pull-ups) Rest 2 minutes...Read More

Yoga with Liz at 10:00am!!! Conditioning: Every 5 for 30 (6 sets): 18/15 Calorie Row 200m Run 10 Hang Power Snatch 115/80 (Fx: 95/65) 10 Overhead Squats 115/80 (Fx: 95/65) Score = slowest round Post-WOD Finisher: 3 Sets (12 minute clock) of: :60 Plank Hold :60 Frog Stretch :60 Hollow-Hold :60 RestRead More

Free Beginner CrossFit Class at 12:00PM. Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer!! Strength Accessory:  4 sets of: DB Z Press (seated on floor) x 10 reps Rest :60 Ring Dips x max reps Rest :60 Conditioning: 3 Rounds of: AMRAP 5 5...Read More

Strength: 21:00 Clock, for max load of each lift: 0:00-7:00 = 3 RM Hang Power Clean 7:00-14:00 = 1 Hang Squat Clean + 1 Front Squat 14:00-21:00 = 1 RM Squat Clean Conditioning: AMRAP 9: 3-6-9-12 etc… Toes-to-Bar Box Jump Overs (24/20”)Read More

Strength and Skill: Split Jerk Technique (12 minutes) 3-3-3-3-3 Rest 1-2 minutes between sets This is for quality technique and positions. Work on speed and do not exceed 50% of 1 RM Strict Press From Split (20 minutes) 8-8-8-8-8 Rest 2 minutes between sets Build over the course of 5 sets Conditioning: EMOM 10: Odd:...Read More

Independence Day Holiday Hours!!! We will be having one GIANT WOD at 10:00 am on the 4th. (If this fills up ahead of time we will add a second class). “7/4/1776” Cash-in: 800m run w/ partner (carry one medball 20/14) 7 Rounds, with a partner: 4 Deadlift 315/205 (Fx: 245/165) 17 Burpees 76 Double-Unders Cash-out:...Read More